The psychology behind “main character syndrome”

The term “main character syndrome” ^[1] has been gaining traction on social media over the last several years. In a clinical sense, it’s not a real diagnosis or syndrome. It’s a pop-culture phrase used to describe self-centered people who see themselves as the “main character” in their lives. 

People who exude “main character energy” typically see themselves on center stage, thinking the world revolves around them. Everyone else is just a supporting character in their story or a villain who’s trying to take them down. Learning more about this “syndrome” can help you identify it in yourself and others, and know when to seek support.

Subtle signs of main character syndrome

There’s nothing wrong with enjoying the spotlight once in a while. For some people, it can feel good to be the center of attention, receive accolades, or take on a leadership role. But that’s different from having main character syndrome. 

People who exhibit main character traits ^[2] tend to have a strong sense of superiority, and they often misread how they’re perceived. In addition, they may not consider others’ thoughts, feelings, or preferences. Instead, they focus on themselves and their own desires. 

This sort of selfishness can take many forms. Here are some examples of how it can show up in your everyday life:

• Whenever you walk into a room, you feel like the most important person there. You love being the center of attention and having all eyes are on you.

• Life feels like a movie or a TV show, with you being the constant protagonist. Sometimes you catch yourself posing or moving your body in a way that says, “Look at me!”

• You intentionally lean into your main character “role,” or amplify traits or behaviors that tend to get you attention.

• When someone shares a problem or concern they’re having, you one-up them. Instead of expressing empathy, you bring the conversation back to yourself and elevate your own experiences.

• You’re willing to manipulate others for personal gain, often to maintain your status as “main character.”

The dangers of main character syndrome

Having a strong sense of self-esteem and self-confidence is a good thing. But living your entire life as a main character is not.

Here’s what can happen if main character syndrome takes over.

• When you see yourself as the “star,” you might not take the time to consider others’ perspectives. This means you’ll have fewer opportunities to learn, grow, and empathize.

• The people who care about you probably don’t mind singing your praises or letting you steal the show once in a while. But if you’re constantly in main character mode, it can make others feel unimportant, which can damage your relationships.

• Main character syndrome can cause a disconnect from reality that can skew your perceptions. While not a clinical experience (like psychosis), a lack of self-awareness can cause you to misunderstand your roles and relationships. 

• When you live life like you’re in a movie or TV show, it might be harder to make healthy decisions for yourself. You might do or say things in service of your main character “role” instead of prioritizing your actual needs. This can have a long lasting effect on your life and relationships.

Related mental health conditions and other causes

We aren’t yet entirely sure what causes main character syndrome. It may be due to a combination ^[2] of past experiences, anxiety, or insecurities. It may also be a way to cope with stress or a result of an unhealthy relationship with social media. Showing main character traits doesn’t mean you have a mental health condition. But if chronic selfishness, power-seeking, and manipulation are negatively impacting life, it could be a sign to ask for help. 

Other conditions that might look like main character syndrome include: 

Narcissistic personality disorder 

Main character syndrome can have narcissistic traits. But it’s not the same as narcissistic personality disorder (NPD). Main character energy is usually flexible and self-aware, while NPD is a mental health condition defined by persistent patterns of grandiosity, entitlement, and difficulty with empathy that cause relational harm or distress. 

With NPD, the need to feel special is not a chosen persona but a rigid strategy for protecting a fragile sense of self. 

Histrionic personality disorder

Main character syndrome and histrionic personality disorder (HPD) can look similar on the surface because both involve expressiveness, a desire for attention, and strong emotional displays. The key difference is that main character energy is a style or social persona that someone can turn up or down depending on context, while HPD is a mental health condition marked by persistent, inflexible patterns that can make it hard to function. 

With HPD, the attention seeking and emotional intensity are not playful or situational but driven by deeper needs for validation and fear of being ignored, often affecting relationships and self-worth in lasting ways.

Attention-deficit hyperactivity disorder

Attention-deficit hyperactivity disorder (ADHD) can be confused with main character energy because people with ADHD may be highly expressive, fast talking, emotionally intense, and driven by interest and novelty. Their visibility is usually unintentional and fluctuates with stimulation, structure, and burnout rather than a desire to be admired. What looks like confidence or spotlight seeking is often impulsivity, enthusiasm, or difficulty modulating attention and emotion.

Bipolar disorder

Bipolar disorder during manic or hypomanic episodes can also resemble main character energy due to increased confidence, grand ideas, rapid speech, reduced need for sleep, and a sense of being especially important or capable. The key distinction is that mania represents a clear shift from baseline functioning and is time limited, often followed by impairment or depression. Main character energy does not involve loss of insight, risky behavior, or the cyclical mood changes seen in bipolar disorder.

A mental health professional can provide an evaluation to determine whether you’re living with a mental health condition so you can get the support you need. 

What you can do about main character syndrome

Main character syndrome isn’t a diagnosable mental health condition. But that doesn’t mean you can’t talk to a therapist about it. If you’re struggling with your relationship to power, control, or attention, it’s OK to seek help. 

Therapy can provide a safe space to uncover what’s driving your main character syndrome and learn ways to let others share the stage. 

In addition, self-help strategies can help you channel your main character energy in a more positive way:

• Be intentional with attention. Make a point to let others step into leadership roles, even in small ways. For example, if you usually run your team’s meetings at work, ask someone else to take over.

• Imagine the “cameras” are off. Check in with yourself when you’re engaging with others. Ask yourself if you’d be acting differently if you were alone. While this can be hard to do at first, building self awareness around your behaviors can help you begin to adjust them to meet your personal goals.

• Take a social media break. If you’re chronically online and sharing your highlight reel, that might be fueling your main character syndrome. Gradually reducing your social media use may help you feel more grounded and present in your real life.

Clinician’s take

If you realize you’ve been in ‘main character mode’, notice the behavior without harsh judgment and see it as a clue to what you need. This awareness makes it possible to meet that need in healthier ways and gradually feel more secure and grounded without relying on performative attention.

Ashley Ayala, LMFT

Clinical reviewer